Wednesday, October 12, 2016

Group Reformer Add Ins

No matter the level or ability of your clients in a group equipment class setting it is always good to sprinkle in some "extras" which add in some functional balance and posture work.  

Seated Triceps dips off a box or Reformer bed
Image result for standing footwork, pilates

Magic Circle Standing Routine (arms/legs)

Seated Side Bends/Twists/Circle Squeezes

Functional Standing Footwork (Squat to Seated)- drive through your heels, can be modified by doing off the reformer bed to standing or use a wall with hands for balance

Standing Arm Weight Series (or without weight if injured)
or more of a Barre version of Arm Weight Series

Standing Single-Leg Stretch (one legged balance/knee hug ins)

Shoulder Opener swings to help poor computer posture from Jay Grimes video

Saturday, October 1, 2016

Break It Down: Double Straight Leg Lower Lift (Part 4 of Series of 5)

Purpose- teaches how to work in opposition, strengthens core, 

Preps- 100s, Double Leg Stretch, Feet in straps, Double knee folds, Leg Springs (Frogs, Lower/Lifts),Corkscrew 

Form- hollow out abs, hold by knee or ankle of single leg, scissor legs in air, pull into midline throughout, tips of shoulder blades on the mat

*May not be appropriate for those with low back or neck issues.  See modifications below.

Modifications- hands support head or keep head down, less lower for more support, hands under bottom for more low back support, cross at ankles or soft bend in knees

How to Advance- Magic circle/ball/band in hands or feet, weights in hands, perform on Reformer with hands holding straps  

Challenges- connect right from Scissors without lowering head, add in more reps